Minerals specify kinds of nutrients that your body needs in order to work effectively. A mineral deficiency happens when your body does not obtain or absorb the needed amount of a mineral. The body needs different quantities of each mineral to stay healthy. Specific requirements are outlined in recommended daily allowances (RDA). The RDA is the average amount that fulfills the requirements of about 97 percent of healthy people. They can be gotten from food, mineral supplements, and foodstuff that have been fortified with extra minerals. A deficiency typically occurs gradually in time and can be caused by a variety of reasons. An increased need for the mineral, lack of the mineral in the diet, or difficulty taking in the mineral from food are some of the more common factors. Mineral deficiencies can lead to a range of health problems, such as weak bones, fatigue, or a decreased immune system.
What Types of Mineral Deficiency Are There?
There are 5 main classifications of mineral deficiency: calcium, iron, magnesium, potassium, and zinc.
Calcium Deficiency
Calcium is required for strong bones and teeth. It likewise supports appropriate function of your blood vessels, muscles, nerves, and hormones.
Natural sources of calcium include milk, yogurt, cheese, and small fish with bones, beans, and peas. Vegetables such as broccoli, kale, and Chinese cabbage also offer calcium. Some foods are also fortified with the mineral, including tofu, cereals, and juices.
A calcium deficiency produces couple of apparent symptoms in the short term. That’s because your body thoroughly regulates the quantity of calcium in the blood. Absence of calcium over the long term can lead to decreased bone mineral density called osteopenia.
If left unattended, osteopenia can turn to osteoporosis. This increases the danger of bone fractures, particularly in older adults.
Extreme calcium deficiency is generally caused by medical issues or treatments, such as medications (like diuretics), surgery to eliminate the stomach, or kidney failure. Symptoms of a serious deficiency include:
- cramping of the muscles
- numbness
- tingling in the fingers
- fatigue
- poor appetite
- irregular heart rhythms
Iron Deficiency
Majority of the iron in your body is in red blood cells. Iron is an important part of hemoglobin, a protein that carries oxygen to your tissues.
Iron is also a part of other proteins and enzymes that keep your body healthy. The best sources of iron are meat, poultry, or fish. Plant-based foods such as beans or lentils are likewise great sources.
Iron deficiency develops slowly and can cause anemia. It’s considered unusual in the United States and in individuals with healthy diets. But, the World Health Organization estimated in a 2008 report that iron deficiency causes around half of all anemia cases worldwide.
The signs of iron-deficiency anemia include sensation weak and worn out. You may be performing poorly at work or school. Children may exhibit indications through slow social and cognitive development.
Magnesium Deficiency
The body needs magnesium for numerous chemical reactions. These include reactions that manage blood glucose levels and high blood pressure. Proper function of muscles and nerves, brain function, energy metabolism, and protein production are also managed by magnesium.
Roughly 60 percent of the body’s magnesium lives in the bones while almost 40 percent lives in muscle and soft tissue cells. Excellent sources of magnesium include:
- legumes
- nuts
- seeds
- whole grains
- green leafy vegetables, such as spinach
Magnesium deficiency is uncommon in healthy individuals. The kidneys can keep magnesium from leaving the body through the urine. Still, specific medications and chronic health conditions like alcoholism may trigger magnesium deficiency.
Magnesium requirements are also highly influenced by the existence of disease. In this situation, the RDA for magnesium may not be sufficient for some people.
Early indications of magnesium deficiency include:
- fatigue
- weakness
- loss of appetite
- nausea
- vomiting
Magnesium deficiency can result in the following signs if left unattended:
- numbness
- tingling
- muscle cramps
- seizures
- abnormal rhythms of the heart
Potassium Deficiency
Potassium is a mineral that operates as an electrolyte. It’s required for muscle contraction, correct heart function, and the transmission of nerve signals. It’s likewise needed by a few enzymes, including one that assists your body turn carbohydrates into energy.
The best sources of potassium are vegetables and fruits, such as bananas, avocado, dark leafy greens, beets, potatoes, and plums. Other excellent sources include orange juice and nuts.
The most typical cause of potassium deficiency is extreme fluid loss. Examples can include extended vomiting, kidney disease, or making use of specific medications such as diuretics.
Symptoms of potassium deficiency include muscle cramping and weakness. Other symptoms show up as constipation, bloating, or abdominal pain triggered by paralysis of the intestines.
Extreme potassium deficiency can cause paralysis of the muscles or irregular heart rhythms that might lead to death.
Zinc Deficiency
Zinc plays a role in lots of elements of the body’s metabolism. These include:
- protein synthesis
- immune system function
- wound healing
- DNA synthesis
It’s likewise crucial for correct growth and development during pregnancy, childhood, and adolescence. Zinc is discovered in animal products like oysters, red meat, and poultry. Other excellent sources of zinc include:
- beans
- nuts
- whole grains
- dairy products
Zinc deficiency can trigger loss of appetite, taste, or smell. Decreased function of the immune system and slowed growth are other symptoms.
What Causes Mineral Deficiency?
One significant reason for mineral deficiency is just not getting adequate necessary minerals from food or supplements.
There are various types of diets that may lead to this deficiency. A poor diet that relies on processed food, or a diet that lacks adequate vegetables and fruits can be possible causes.
Alternately, a very low-calorie diet may produce this deficiency. This includes people in weight-loss programs or with eating disorders. Older grownups with poor appetites might likewise not get enough calories or nutrients in their diet.
Restricted diets may likewise cause you to have a mineral deficiency. Vegetarians, vegans, and people with food allergies or lactose intolerance may experience mineral deficiency if they stop working to manage their diet successfully.
Difficulty with food digestion of food or absorption of nutrients can result in mineral deficiency. Prospective causes of these difficulties include:
- diseases of the liver, gallbladder, intestine, pancreas, or kidney
- surgery of the digestive tract
- chronic alcoholism
- medications such as antacids, antibiotics, laxatives, and diuretics
Mineral deficiency can likewise arise from an increased need for certain minerals. Females, for example, may experience this requirement during pregnancy, heavy menstruation, and post menopause.
What Are the Symptoms of Mineral Deficiency?
The signs of a mineral deficiency rely on which nutrient the body lacks. Possible signs include:
- constipation, bloating, or abdominal pain
- decreased immune system
- diarrhea
- irregular heart beat
- loss of appetite
- muscle cramping
- nausea and vomiting
- numbness or tingling in the extremities
- poor concentration
- slow social or mental development in children
- weakness or tiredness
You may show one or more of these signs, and the intensity might differ. Some signs may be so minor that they go unnoticed and undiagnosed.
Contact your healthcare provider if you experience prolonged fatigue, weakness, or poor concentration. The signs may signify a mineral deficiency or another health condition.
How Is a Mineral Deficiency Diagnosed?
Your healthcare provider might use several of the following diagnostic tools to figure out if you have a mineral deficiency:
- medical history, including symptoms and family history of diseases
- physical exam
- review of your diet and eating habits
- routine blood tests, such as complete blood count (CBC) and a measurement of electrolytes (minerals) in the blood
- other tests to identify other hidden conditions
How Is a Mineral Deficiency Treated?
The treatment for a mineral deficiency relies on the type and the intensity of the deficiency. Hidden conditions are likewise a factor.
Your doctor might order additional tests to recognize the quantity of damage before picking a treatment plan. This can include treatment for other diseases or a change in medication.
Dietary Changes
A change in consuming practices may help if you have a minor mineral deficiency. People with anemia due to an absence of iron in the diet, might be asked to consume more meat, poultry, eggs, and iron-fortified cereals.
You might be referred to a signed up dietitian if your deficiency is more extreme. They’ll help you customize your consuming practices. This will include guidelines on how to consume a well-balanced diet rich in fruits, vegetables, and whole grains.
The dietitian might also ask you to keep a food journal to track what foods you’re eating and your development.
Supplements
Particular mineral deficiencies can not be treated with diet alone. You may be required to take a multivitamin or mineral supplement.
These may be taken alone or with other supplements that assist the body absorb or use the mineral. Vitamin D, for example, is usually brought with calcium.
Your healthcare provider will choose how much and how frequently you should take supplements. It is necessary to follow your service provider’s guidelines due to the fact that extreme intake of specific supplements can be harmful.
Emergency Treatment
Hospitalization might be required in very severe cases of mineral deficiency. Minerals and other nutrients can be administered intravenously.
Treatment might be needed several times a day for a number of days. This type of treatment can have adverse effects including fever or chills, swelling of the hands or feet, or changes in heartbeat.
Your healthcare provider will administer extra blood tests to identify whether treatment was successful.
